mental training for any situation

Learning how to make goals and set objectives is very important in order to get things done during a survival situation. Training yourself how to carry out your goals will help you in any situation and help you prepare for an emergency situation. Any catastrophe or intimidating circumstance can drive you right into a place of severe anxiety. The way you manage that stress could easily decide how well you survive the situation.

There are mental skills that you can learn and could practice with to help you deal with a disaster in the event that time ever arrives. The U.S. Navy SEALS have revealed their strategies of how to be mentally strong, and the psychological skills they normally use to be successful in their missions. They discussed these skills through their “Mental Toughness, Never Quit” campaign carried out at 13 CIAA institutions.

These mental skills will help to get through the most challenging predicaments. You can use these same skills in both your everyday life, and in extreme circumstances that you might encounter during your life.

Here are the four key skills that the SEALS use to help them overcome there obstacles:

1. Break big goals into small increments

Everybody has goals. Maybe your goal is to buy a new car, or maybe you want to lose some weight, or maybe you just want pay your house off. What are you currently doing to accomplish this goal? Have you ever broken the main goal down into a series of smaller steps? That’s setting goals in smaller increments.

Take into consideration a serious scenario where the goal is your survival. What would you do if you needed to escape to a safe place in order to survive? If you concentrate on the general problem, you will end up being overwhelmed with stress and uncertainty, and may not survive the ordeal. But what happens if you decided to divide the main goal into smaller possible incremental objectives which are feasible?

Break the ultimate goal into a series of smaller goals. Next, concentrate on achieving the initial smaller goal with everything in your power in order to achieve it. You have now proven to yourself that you are able to be successful with the first step. This will help build your confidence, and now you can move on to the next smaller goal.

It is possible to exercise this goal setting strategy just about anywhere and at anytime. The next time you happen to be doing a task which has been difficult for you to do then give this method a try. Don’t worry about trying to perform the final goal, but rather break it down into smaller steps. Then focus on getting that first smaller goal finished. When you have achieved that goal then move on to the next goal until the ultimate objective has been achieved.

2. Rehearsing the goal mentally

With this step you start by picturing success in your mind's eye. This is simply not positive thinking and wishing that things will work out for you. Instead it is visualizing, experiencing and hearing the entire situation in your imagination. These are the things that you will experience when you're succeeding in your goal and when you are accomplishing your objective. It is possible to exercise this on a regular basis and implement it at any given time.

The National Science Foundation calculated that most of us have a minimum of twelve thousand thoughts every day, and some people can have up to fifty thousand thoughts per day. Just think about the number of negative thoughts that come in and flood your mind on a given day. Now consider the number of negative thoughts that flood your mind during periods of pressure. By using these simple mental rehearsal exercises, you can build positive mental images that will help you with being successful at whatever you must accomplish.

Head spraying waterCredit: Kozumel

3. Positive Self Talk

The typical person speaks approximately 300 to 1000 words every minute to themselves in self-talk. What number of these mental conversations is positive, and how many of them are negative? If you are like most people, you will find that most of these mental conservations are actually negative. You have been practicing negative self talk all of you life. All of the important people in your life such as parents, teachers, coaches, friends, and all of the other people in your life have played a part in filling your mind with negative words.

You can give yourself a positive mental image by not allowing those negative words into your mental conservations. Whenever you begin to hear the negative self talk creep in, first say to yourself “Stop". It really is important to halt the destructive talk as soon as it begins, especially in severe circumstances in which quitting would seem far easier. The next step is to start using positive words to replace the negative words with thoughts such as: “I am able to do this”, “I will make this happen”. Continue the positive self talk until you get into the habit of thinking in a positive way.

4. Controlling your stress

Your entire body responds to stress in several well-known ways. One way is the flight or fight response that starts with an increased breathing speed and a faster heart rate. As your mind starts to become stressed, cortisol and adrenaline begin to flood your bloodstream, and you start to lose fine motor skills. This is not a good situation to be in when your life depends upon actions, and you need to take control of the situation.

To help combat this situation, the Navy SEALS employ a strategy of tactical breathing known as the 4x4x4 technique. Start by breathing in through the nose for four seconds, and then exhale out through the mouth for four seconds. Repeat these steps for 4 minutes.

By employing these simple and effective strategies you can help give yourself the winning edge that is necessary to achieve all of your goals. If you become skilled with these techniques you will never be left wondering what to do during a survival situation.